Carbs are a necessity

A lot of diets today is telling you to exclude carbohydrates, but you actually need to eat carbs.

– 45-60%

of your daily calories should come from good and slow/complex carbs. (Maybe a bit less when on a diet, the most important thing is that they are slow)

– What is slow carbs/complex carbs?

It is carbs that is broken down and absorbed slowly by your body. So complex carbs will keep you full for longer and you will have energy throughout the whole day.

– How do I know if it is slow carbs?

everything whole grain is slow and good carbs. Quinoa is a good source, hard bread is better than soft bread. everything with more whole seeds and grains in it the better. But if you don’t know what it contains exactly – a good rule is the texture of the food. Oatmeal for example is very gooey and sticky and if we just use logic this will take time to dissolve in the stomach and for the body to use it. which is good, you can keep full on it for a long time and use the energy until you have your next meal a couple of hours later. Would you instead drink a glass of juice or eat some soft white bread, imagine how fast it will dissolve in your stomach and how fast it goes out in your body. Then it is gone and you crave something more and will probably go for som fast/simple carbs. Also “Al dente” pasta is better than over cooked, same principal – the harder and more solid pasta will take more time for the body to “use up” than the soft and loose.

– Why do I lose weight when I eat slow carbs?

Carbohydrates is the only food intake that can be used directly and get converted into glucose (the sugar unit our body cells use for energy) quickly in our body. Slow carbs will turn into glucose slow throughout the day, which will keep us full for longer. If we are not hungry there is less chance we would crave something bad. But not only that, when we crave something it is usually something with fast carbs. this is because our glucose levels are low or empty and we need energy fast. but if you give your body slow/complex carbs with every meal you will keep your glucose levels and no craving will appear. you already have “sugar” (glucose) in your system and you do not have to have a fast refill!
Also, when you already have slow carbs in your system and you would eat something sugary and fast, the carbs together with fibres and vitamin (which all slow carbs contain) will make the fast carbs you eat slower. Also your body won’t store every little bit of the energy to fat when you have glucose and carbs in your system. if you starve yourself the body will store every little bit you eat as fat – like a storage it can get energy from when needed.

– Why do I NEED carbs?

We can only store small amounts of carbohydrates as glycogen in our muscles and liver for urgent use. So we need a fairly steady supply of carbs from our meals to be able to function. Also a study from the Archives of Internal Medicine showed that people following a very low carbohydrate diet for a year (it allowed 20-40 grams of carbs daily) experienced more depression, anxiety and anger than those who were assigned to a low fat, high-carb diet that focused on low-fat dairy, whole grains, fruits and beans.

Which carbohydrates should i go for?

Grains:

is a good source of carbs and it is recommended that at least half of your daily intake is from grains. Some grains that contains complex carbs are; wheat germ, oats, barley, cornmeal and millet.

Fruits and vegetables:

most contain beneficial carbohydrates, vitamins, phytonutrients and dietary fibres. Some excellent choices for long-lasting energy includes potatoes, yams, raisins, apples, bananas, green beans, oranges, corn, lima beans, broccoli, watermelon and greens.

Beans, seeds and nuts:

dried beans and peas should be consumed a few times a week since they contain nutrients from both the meat group and peas. Complex carbs – pinto, kidney and garbanzo beans, lentils, peas, peanuts, walnuts, almonds cashews and other nuts and seeds such as sesame, flax and sunflower.